AO: Sandlot
Q: Redcoat ,
PAX: Miyagi, Stogie, Boardwalk, Redcoat, Jose Mathew, Twinkle, Venus, Hackeysack
FNGs: None
COUNT: 8
CONDITIONS: great day to be alive
WARMUP:
– 10x:
– Imperial Walkers
– Hillbillies
– Arm Circles
– Good Mornings
THE THANG: with coupons and weighted vests:
Rifle carry to splash pad
– “Down to Earth”: 4 exercises, 13 reps each, 3 sets:
– coupon deadlift
– merkins
– bent over row
– good mornings w/ coupon (totally not a cult)
Rifle carry across the lawn
– “Core of the Earth”: 4 exercises, 22 reps each, 4 sets:
– flutter kicks, holding coupon
– American hammers w/ coupon
– LBCs
– Freddy Mercuries
Rifle carry into the library courtyard thing
– Colt 45s: 3 exercises, 15 reps each, 3 sets:
– curl bottom to mid
– curl mid to op
– curl full range
– 10 overhead press after each set
Rifle carry around the yard back up the steps to starting point
MARY:
chill Mary: stretch out the arms and back
ANNOUNCEMENTS:
May 2: Sandlot service day with FFM, 7:30-12:30
May 9: Sandlot 2ndF hang at Casa de Venus, bring families, side dishes, camping gear (maybe??)
COT:
Prayers for Miyagi and wife: setting up life in Iowa, seeking a full time dojo position.
Q: Redcoat ,
PAX: Miyagi, Stogie, Boardwalk, Redcoat, Jose Mathew, Twinkle, Venus, Hackeysack
FNGs: None
COUNT: 8
CONDITIONS: great day to be alive
WARMUP:
– 10x:
– Imperial Walkers
– Hillbillies
– Arm Circles
– Good Mornings
THE THANG: with coupons and weighted vests:
Rifle carry to splash pad
– “Down to Earth”: 4 exercises, 13 reps each, 3 sets:
– coupon deadlift
– merkins
– bent over row
– good mornings w/ coupon (totally not a cult)
Rifle carry across the lawn
– “Core of the Earth”: 4 exercises, 22 reps each, 4 sets:
– flutter kicks, holding coupon
– American hammers w/ coupon
– LBCs
– Freddy Mercuries
Rifle carry into the library courtyard thing
– Colt 45s: 3 exercises, 15 reps each, 3 sets:
– curl bottom to mid
– curl mid to op
– curl full range
– 10 overhead press after each set
Rifle carry around the yard back up the steps to starting point
MARY:
chill Mary: stretch out the arms and back
ANNOUNCEMENTS:
May 2: Sandlot service day with FFM, 7:30-12:30
May 9: Sandlot 2ndF hang at Casa de Venus, bring families, side dishes, camping gear (maybe??)
COT:
Prayers for Miyagi and wife: setting up life in Iowa, seeking a full time dojo position.